Author: Corned Beef

  • 40 Whacks, the crime in the late 1800’s

    YHC pulled in to see 3 brothers waiting in the lot for an afternoon workout. While placing the shovel flag, 40 whacks shows up so we have 5 for this afternoon. So YHC grabbed his gym bag of bands and we proceeded for warm ups in front of the school.

    COP

    We circle up and perform the following for a nice warm up: 20 SSH, 10 4-ct slow descend good mornings, 10 DQ’s, 15 Ukrainian Soldiers, 15 Imperial Walkers, 15 Arm Circles, 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s.

    THANG

    So YHC pulls our the bands and we set up 4 stations and have one person running as the timer. Station 1 50lb band, Station 2 30lb band, Station 3 60lb band and Station 4 40lb Band. Station 5 was the Runner. So to make sure all PAX received a good benefit from the bands, primary instructions were to maintain the rep count from the first effort of the exercise. When performing 5 sets, the latter sets become progressively harder to complete, but the goal is to complete as many reps as the previous set. You may do more; however, that rep count becomes the new standard for number of reps for the exercise. For the Routine YHC performed Station 1 (S1)Curls, S2 – Shoulder Raises, S3 -Squats / Bench press, S4-tricep extensions. We finish the 5th set and Mosey back to flag and 45 minutes was up. A nice cross fit workout this afternoon.

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    So the question came up on the 40 whacks origination. Chum Bucket had come up with this name but was running the lap while the remaining pax were trying to come up with an explanation. YHC looked is up as it was a school rhyme stating :

    Lizzie Borden had an axe
    She gave her mother 40 whacks
    When she saw what she had done
    She gave her father 41

    So you can imagine this needed more research and it happened 130 years ago in Fall River, Massachusetts (1892). Lizzie was found not guilty after the Jury deliberated for 10 minutes. There is now a bed and breakfast at this location and the motto is Where everyone is treated like family. It is said that Lizzie’s ghost still wanders around the property.

    So now you know a little more about 40 whacks!

    It was an honor to lead this afternoon gents, see you in the gloom. Cheers…CB!

  • TF Trail Run

    YHC had a new 5 mile route planned for today. Rolled into the lot and Yardsale and No Idea started earlier on the Ruck walk both sporting their 40# pack. 3 more posted to run so YHC and Marco Polo ran about a 9 minute/mile pace and Mr Holland and Opus ran about a 9:15/min mile pace. Our route started with the reverse Bo Jangle’s loop over the tracks behind Atlee, Chickohominy Middle and Cool Spring Elementary to Honey Meadows, up the hill by the clubhouse into Taylor farms. Marco Polo and YHC ran on the trail route past the Schools over the Bridge and past the starting point for another 10th of a mile to get just over 5 miles. Mr Holland and Opus stayed on the main roads and logged in just over 5 miles also. We rolled into our Rucker’s posting promptly at 6:15.

    Numberama, Namerama, Yardsale took us out in prayer this morning.

    HDHH Wednesday 3/16 at O’Tooles in Midlothian starting at 5:30PM-not Forest Hill

    Address :13919 Midlothian Turnpike, Midlothian, VA 23114

    Great run this morning with Marco-Polo. Have a great day gents and I will see you in the gloom. Cheers…CB!

  • Tryhard Appetizer Run

    YHC signed up for the Breakfast Club Run this morning to ensure a post to a Dogpile beatdown from Tryhard. So Hash, Doublemint and Shiplap came to this breakfast and we started to go on our route. About at the bridge Doublemint barked I will catch up and we kept running for a bit, then turned around to pick up Doublemint. We arrive at the Dogpile AO a little early so we kept running until we logged in 2 miles.

    We had the Dogpile workout and then returned back to the start. Thank you to Sippy Cup who ran with us to his house as we were so delirious from the bootcamp we were going to take a wrong turn and make this a longer run than the simple 1 mile return route!

    Numberama, Namerama and Shiplap took us out in Prayer.

    Great seeing you guys this morning as it is an honor to lead. I will see you in the gloom…cheers CB!

  • Easy Tomato Run

    We had a couple of brothers show up early for a Ruck walk and 4 of us posted for a run. Marco Polo logged in 5 miles. This one was a mostly down hill route with 2 good sharp hills to climb for a nice run workout. This route was a little over 4 miles for Mr Holland, Spit and Corned Beef. Yard sale and No Idea did a ruck walk and logged in about 3.5 miles.

    Numberama, Namerama Marco Polo took us out in prayer.

    Great run gents and I will see you in the gloom, cheers…CB!

  • Crazy Cat Lady

    It has been awhile since YHC has posted and Q’d No Toll…Being from north of the wall, tolls were paid and rolled into a gang of 14 F3 brothers ready for a Tuesday bootcamp and here is what went down:

    COP

    We mosey from the flag to the Tower Paved lot and circle up for 20 SSH, 10 DQ’s 20 Helicopters, 15 armcircles, 10 small and 5 big, Reverso, 15 Ukrainian* Soldiers, 15 Imperial Walkers, 20 – 4ct American Hammers, 20 LBCs, 20 Flutter kicks, 10 Reverse scorpions, 10 scorpions and 20 merkins. We mosey to the soccer fields and YHC sets up glow sticks for the first event.

    THANG

    YHC drops the glow sticks at the 25, 50, 75 and 100 yard mark for a Red Barchetta. So as a group we run to the 100 yard glow stick, 100 SSH, back to start and plank for 6. Run to 75 Yard mark for 75 LBC’s and back to start and plank for 6, Run to 50 yard mark for 50 squats and back to start and plank for 6, run to 25 yard mark for 25 merkins and back to start and plank for 6, then run 10 yards for 10 burpees and back to start and plank for 6.

    Next we divide into groups of 3 for a triple check as 15 total was perfect. Partner 1 is the timer running to the other side of the field and back, P2 – performed alternating lunges and P3 – performed dips on the bleachers. We did this 3 times.

    Next we had the Bearmuda Triangle as YHC re-arranged the glow sticks into a triangle with the corners about 20 yards apart. First rotation, bearcawl to next corner, 1 merkin, 2nd corner 2 merkins and 3rd corner 3merkins. Next we lunge to first corner 1 squat, lunge to second corner 2 squats, lunge to 3rd corner 3 squats.(This rotation was a breather set for recovery…to really push this the triangle should be 3 sets of bear crawls) And the last rotation, bear crawl to first corner, 1 merkin, bear crawl to 2nd corner 2 merkins and bear crawl to 3rd corner for 3 merkins.

    We divide into different groups of 3 and perform another triple check, partner 1 ran from starting point to the soccer goal on the south, then to the soccer goal to the north and return to start as the timer. Each group had dealer’s choice for the 2nd and 3rd exercises to work on an exercise of their choice. We wrapped this up and moseyed to the flag.

    Numberama, Namerama we discussed announcements, prayer requests and determined an FNG’s Chad (Doozy’s recruit) name and with this bunch it was all over the board! Chad wore a UK shirt so started with Louisville, Rick Patinio…tounges came out with multiple languages(Portuguese and Spanish)…crazy cat lady…guys we want Chad to come back…so we settled on Juanita! So welcome Chad you are now Juanita in F3. Mumblechatter was fierce this morning!

    We close up into a manball and Tryhard took us out in prayer!

    Moleskin

    We have some announcements – Tomorrow is a Hump Day Happy Hour at PBR on 301 in Mechanicsville. Easy directions as it is the 4th stop light north past 295 take a left and PBR is on your right in a strip mall. Great beer and food here and we hope to see you there.

    There is a convergence in Dogpile this weekend as we ask for the groups in DaPile and Rock and Roll to meet at DogPile for the 1st weekend of each month.

    Finally, I Q’d No Toll when Neil Peart (drummer from Rush) passed away in January 2020, I would argue that he was the best drummer ever and quite the writer of most of their lyrics.

    Keep crushing it gents as it is always an honor to lead! Cheers…CB!

  • Lost Run

    YHC had the Q for Tomato run and wanted to review a route that can be confusing for travelers, even the locals may miss a turn or two. We have been having a group of ruck folks show up at 5am so YHC came to a lot with some cars present for this event and they were well into the workout. Mr Holland showed up and we began our run right at 5:30. This route took us through three different communities and was a relatively flat route and we ran about a 9:15 minute mile pace. We returned to the Rutland clubhouse and met up with Marco Polo who ran 5 miles. We ran 4.3 miles the ruck walkers showed up and they logged about 3.5 miles total.

    Numberama, Namerama, YHC took us out.

    Moleskin

    Great mumblechatter this morning when everyone gathered around at the end of the workout, we discussed the upcoming 1/2 marathon that is coming up in early April. If you are interested in signing up we have a team and so far it is Corned Beef, Spit, Bulkhead, Opus, Doozy that have signed up and Mr Holland is looking to register. Anyone that may be reading this back blast and is interested can contact Spit for more details.

    Announcement – We will be hosting a 2nd F event at the PBR located on Route 301 starting @ 5:30 and going until 7:30. We look forward to seeing you there if you can make it.

    Nice run this morning see you in the gloom, Cheers…CB!

  • Punisher Partner

    What a truly wonderful sunny and 70 degree afternoon we had for Punisher. YHC was excited to have a gang to test a new workout routine to wrap up the Monday for this week. Rolled into the parking lot with alot of text updates of folks not going to post and I see a lone brother in the name of Upchuck stretching and getting ready. 6pm rolls in, it’s just up to us to get going so we decide to do the COP…While running a couple of laps we discuss earlier workouts from the morning (Peloton for CB and and Splinter’s Block part at Hoedown for UpChuck)…and with the low numbers nice evening thought Bingo Beer was a great audible. First the COP

    COP

    We stop at the start point of our 2nd lap and perform 20 SSH, 10 DQ’s, 20 LBC’s, 10 scorpions and 20 merkins.

    I throw the Q to Upchuck and we follow one another to Bingo Beer. He treats with 2 beers and 2 appetizers. Good beer, great apps and nice catching up with an F3 brother from another nano region!

    Hope to see you in the gloom soon gents. Thank you, Upchuck. Cheers….CB!

  • 2-10 Ramp Build

    2-10 Ramp Build

    Corned Beef, Mr Rogers, Tryhard and Hitchhiker

    Last Thursday 4 brothers converged with Project Homes and their volunteers to build a Ramp for a Chesterfield Resident in need. Weather was great and we finished before 11:30am. We will have more dates later this spring including a weekend date! Please contact Corned Beef if you are interested and thank you to Mr Rogers, Tryhard and Hitchhiker for your time and effort on this ramp. Have a great week!

    Cheers….CB

  • Cold Anvil

    Five Showed up for a run this morning and YHC took the lead on Routes with Spit’s suggestion. We made an audible on the 5 mile route and the 4 milers had two different routes that were run. Trout and Mr. Holland stayed together and from the back of Atlee to Meadow Farms to Taylor Farms and return their route was about 4.5 miles. YHC and Pavarotti ran 4.2 miles where we ran meadow Pond road to the end and returned, cam by the front of the school and added the bus loop finished at the Atlee Parking lot. For the Five mile route, Marco Polo Meadow Pond Road to the end returned and ran Honey Meadows to Orchard Meadow road to the end and returned taking the road behind Cool Spring Elementary, ran the bus loop and returned to the Atlee Parking lot for 5 miles.

    Numberama, Namerama, Pavarotti took us out in prayer.

    I was a good audible route will be better with Spit (running the trail) next time…See you in the gloom…CB!

  • Solo Bengal

    YHC was ready to get the week off right and roll into Atlee Parking lot, No one there except the early morning Maintenance crew, getting the building open for school. Grab my phone and roll over to the bus loop.

    Last time a modified murph was in order, this time with Phone in Hand a Tabata 10 4 minute sets of 8 reps of 20 exercise with 10 second rest and the following exercises were performed:

    10 merkins, then plank for remaining time of 20 seconds.

    LBC’s

    Step ups on Bench

    Dips on bench

    Flutter kicks

    Alternating lunge

    Carolina Dry Docks

    American Hammers

    Squats

    Run 20 seconds Walk 10 for last set to parking lot.

    Nice workout and missed the gang. I did chat with a maintenance guy who commented that it must be hard to do alone.

    Happy Valentines Day gents, see you in the gloom. Cheers…CB!